WOD in the past

1.Push Press
On the 1:30 x 7
2 Push Presses
*start at 50-60% and built to 80-85% of 1 RM



2.Conditioning
2:30 On / 2:30 Off ( 4 Rounds)
20 Air Squats
15 Push Presses
Max Calories Ski Erg


Sweat: 30/20
Train: 40/27,5
Compete: 50/35

1.Sumo Deadlift
On the 2:00 x 6
10-8-6-4-2-1
*Build in Weight


2.Conditioning
For Time:
60 Doubble Dumbell Deadlifts
60 Push-ups
300 Doubbell Unders


Sweat: 17,5/15; Kneeling Push Ups; 600 Single Unders
Train: 22,5/17,5
Compete: 25/20

DAILYSWEAT

Every 5:00 x 6 Rounds
200 Meter Dumbbell Farmers Carry
20 Laterall Down Ups
15 Tuck Ups


Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15

TEAMWORKOUT

In Teams of 3

AMRAP 10
100 Squat Clean
Max Rope Climb

-Rest 1 Minute Between-

AMRAP 10
80 Thruster
Max Rope Climb

-Rest 1 Minute Between-

AMRAP 10
60 Max Cluster
Max Rope Climb

-Rest 1 Minute Between-


Sweat: 40/25; 35/20; 30/15; Negativ Rope Climb
Train: 50/35; 45/30; 40/25
Compete: 60/45; 50/37,5;40/30

1.Strict Press
On the 1:30 x 7
2 Strict Presses
*start at 50% and built to 80-85% of 1 RM


2.Conditioning
Every 2:00 x 7 Rounds
200 Meter Run
Max Box Jumps (24"/20")


Sweat: Hill Run
Train:
Compete:

1.Strength
On the 3:00 x 4
10 Ring Push Ups
-into-
10/10 Half Kneeling Pallof Press


2.Conditioning
10 Rounds for Time
15 AbMat Sit-ups
10/8 Calories Row or 8/6 Calories Ski Erg
10-1 Lateral Dumbbell Burpees


Sweat:
Train:
Compete:

BENCHMARKWORKOUTS

“BRADSHAW”
10 Rounds for Time
3 Handstand Push-Ups
6 Deadlift
12 Pull-Ups
24 Double-Unders


Sweat: 60/40; Pike Push up/ Z-Press; Ring Row/ Banded PU; 48 Single Unders
Train: 80/55; 8 Pull Ups
Compete: 100/70;

1.Front Squat
On the 1:30 x 7
2 Front Squats
*start at 50% and built to 80-85% of 1 RM


2.Conditioning
For Time
Buy In:
1000 Meter Run

-Into-
7 Rounds
10 Toes to Bar
10 Front Squats


Sweat: 30/20; Knee Raises
Train: 40/27,5
Compete: 50/35

1.Jerk Complex
On the 1:30 x 7
1 Push Press + 1 Push Jerk
*start at 50% and built to 85-90% of 1 RM Push Press


2.Conditioning
EMOM x 16 ( 4 Rounds)
Minute 1: X Calorie Bike
Minute 2: 12 Push Jerks
Minute 3: X Calorie Bike
Minute 4: 3 Wall Walk


Sweat: 40/20;
Train: 50/30; 2 Wall Walks
Compete: 60/40

DAILYSWEAT

5 Rounds for Time
20 Kettlebell Sumo Deadlift High Pull
20 Medball GHD Sit-Up
https://www.youtube.com/watch?v=I10DFfVdJb4
20 Pull Ups
20 Laterall Hops over Kettlebell (L+R = 1)


Sweat: 16/12; Banded Pull Ups or Ring Rows
Train: 24/16
Compete: 32/24

TEAMWORKOUT

In Teams of 3
For Time
4,500 Meter Row
300 Wall Balls
150 Laterall Burpees over Row


Sweat: 14/8
Train:
Compete: 20/14

1.Power Snatch
On the 2:00 x 6
3-3-2-2-1-1
Touch and Go Power Snatches
*start at 50 % and find a heavy single for the day


2.Conditionig
On the Minute x 5:
6 Box Jumps (24"/20")
Max Power Snatches

Rest 2 Minutes

On the Minute x 4:
6 Box Jumps (24"/20")
Max Power Snatches

Rest 2 Minutes

On the Minute x 3:
6 Box Jumps (24"/20")
Max Power Snatches


Sweat: 14/8; W1: 20/10; W2: 25/15; W3: 30/20
Train: 20/14; W1: 30/20; W2: 35/25; W3: 40/30
Compete: 20/14; W1: 40/25; W2: 45/30; W3: 50/35

1.Bench Press
On the 3:00 x 4
10-8-6-4
-into-
20 Russian Twist
*start at 40-50% and built to 75-80% of 1 RM


2.Conditioning
AMRAP 16
200 Meter Run
Max Unbroken Toes to Bar
200 Meter Run
Max Unbroken Push-ups


Sweat: Knee Raises; Kneeling Push Ups
Train:
Compete:

1.Box Squat
On the 2:30 x 5
5 Box Squats
*Build in weight


2.Conditioning
1:30 On / 1:30 Off x 6 Rounds
12/9 Calories Ski Erg
Into: Max Single Dumbbell Box Step-ups (24"/20")


Sweat: 15/10; 10/6 Calories
Train: 17,5/12,5
Compete: 22,5/15

1.Conditioning
3 Rounds For Time:
400 Meter Run
20 Ring Dips
45/35 Calories Bike / 60/45 Calories Row

Rest 1 Minute Between Rounds

Sweat: Banded or Box Dips
Train:
Compete:


2.Finisher
3 Rounds
10 Barbell Curls
10 Doubble Dumbbell Skull Crusher

-Rest 1 Minute Between-

1. Big Clean Complex
Every 3:00 x 5 Sets
High Hang Clean + Hang Clean + Clean + Push Press
High Hang Clean + Hang Clean + Clean + Push Jerk
High Hang Clean + Hang Clean + Clean + Split Jerk

*One set consists of all 12 reps
* Build in Weight


2.Conditioning
AMRAP 10:
9 Hang Power Cleans
6 Push Press
30 Double Unders


Sweat: 30/20; 60 Single Unders
Train: 40/27,5
Compete: 50/35

DAILYSWEAT

AMRAP 30
5,5,5,5,10,10,10,10....
Doubble Dumbell Floor Press
Box Jump Overs (24"/20")
Laterall Dumbell Burpees
V-Ups

*Adding 5 Reps per Round

Sweat: 15/10; Tuck Ups
Train: 17,5/12,5
Compete: 22,5/15

TEAMWORKOURT

In Teams of 2

4 Rounds For Time
30 Front Squat
30 Chest to Bar Pull Ups
30 Alt. Front Rack Lunges
1 Banded Long Team Hill Run



Sweat: 50/30; Ring Rows or Banded Pull Ups;
Train: 60/40; Pull Ups
Compete: 70/50

1. Deadlift
On the 3:00 x 4
6 Deadstop Deadlifts
*start at 50% and built to 75-80% of 1 RM


2.Conditioning
1 Round:
21 Handstand Push Ups
21 Deadlifts
900/700 Meter Row or Ski Erg

3 Rounds:
7 Handstand Push Ups
7 Deadlifts
300/200 Meter Row Ski Erg

7 Rounds:
3 Handstand Push Ups
3 Deadlifts
100/75 Meter Row Ski Erg


Sweat: 60/40; Pike Push up or Z-Press
Train: 80/50
Compete: 100/60

1.Conditioning
For Time: [Buy-In]:
200 Meter Farmers Carry

6 Rounds:
60 Double Unders
15 Medball Sit Ups

[Cash-Out]:
200 Meter Farmers Carry

Sweat: 15/10
Train: 17,5/12,5
Compete: 22,5/15


2.Core & Grip Finisher
6 x 30 Seconds On / 15 Off
Plank Ups
Dead Hang Hold

- Into -
6 x 30 Seconds On / 15 Off
Side Plank Hold

BENCHMARKWORKOUT

“DEE”
4 Rounds For Time
40 Air Squats
30 Hand-Release Push-Ups
20 Burpees
400 meter Run


Sweat:
Train:
Compete:

1.Hang Power Clean
On the 1:30 x 7
2 Hang Power Cleans
*start at 50% and built to 80-85% of 1 RM


2.Conditioning
EMOM x 15 (5 Rounds)
Minute 1: 15 Hang Power Clean
Minute 2: X Calories Bike
Minute 3: Rest

Sweat: 40/20; 9/6 Caloires
Train: 50/30; 12/9 Calories
Compete: 60/40; 15/12 Calories

1. Push Jerk
On the 2:00 x 6
5 Push Jerks
*w/ 2 Seconds Pause in Catch Position
*start at 50% and built to 70-75% of 1RM


2.Conditioning
On the 3:00 x 6 Rounds:
12 Toes to Bar
12 Box Jumps (24"/20")
12 Single Dumbbell Push Jerks
* Score Slowest Round


Sweat: 17,5/12,5; Banded Pull Ups or Ring Rows
Train: 22,5/15
Compete: 25/17,5

DAILY SWEAT

2:00 On / 1:00 Off x 10 Rounds

Even:
3 Rope Climbs
Max Calories Ski Erg

Odd:
30 Seconds D-Ball Overhead Hold
Max Alt. Doubble Dumbbell Renegade Row (L+R= 1 Rep)


Sweat: 15/10; 15/10; 3 Negativ Rope Climbs
Train: 17,5/12,5; 20/15; 2 Rope Climbs
Compete 22,5/15; 30/20

TEAMWORKOUT

In Teams of 3

1 Round:
60 Deadlifts
60 Laterall Barbell Burpees

Directly Into...

3000/2400 Meter Row

Directly Into...

15 Rounds (I Go, You Go)
5 Deadlifts
5 Laterall Barbell Burpees


Sweat: 70/40
Train: 90/60
Compete: 110/80

1. Back Squat
On the 2:30 x 5 Sets
4 Tempo Back Squats
*Tempo: 3 Seconds Down, 2 Seconds Pause in Bottom Position
*start at 50% and built to 70-75% of 1 RM


2.Conditioning
1-2-3-4-5-6-7-8-9-10:
Back Squat
200 Meter Run


Sweat: 40/25
Train: 60/40
Compete: 80/55

1.Conditioning
AMRAP 20:
50 Pull-ups
100 Push-ups
150 Sit-ups

Every 2 Minutes (starting at 0:00)
10 Box Jump Overs


Sweat: Banded Pull Ups or Ring Rows
Train:
Compete:


2.Finisher
3 Rounds:
10 Dumbbell Floor Presses
10 Weighted Deadbugs

-Rest 1 Minute-

1.Power Clean
On the 2:30 x 5
5 Power Cleans w/ 2 Sec. Pause at Knee Height
*start at 50% and built to 70-75% of 1 RM



2.Conditioning
[AMRAP 12]:
3 Rounds:
50 Double Unders
15 Double Dumbbell Deadlifts


Directly Into...

Max Rounds:
30 Double Unders
2-4-6-8-10...
Doubble Dumbbell Devil's Press


Sweat: 15/10; Single Unders x 2
Train: 17,5/12,5
Compete: 22,5/15

1.Bent over Row
On the 3:00 x 4 Rounds
10 Bent Over Row
*2 Seconds on the way Down
*build in weight



2.Conditioning
3 Rounds For Time:
40/35 Calories Row or 30/25 Calories Bike
400 Meter Run

Rest 2 Minutes Between Rounds.


Sweat:
Train:
Compete:

1. Front Rack Split Lunges
On the 2:30 x 6
10/10 Front Rack Split Lunges
*Finish on leg first
* Build in Weight


2.Conditioning
For Time:
“KAREN”
150 Wall Ball Shots


Sweat: 14/8
Train: 20/14
Compete: 20/14

3. Finisher
10 x 20 Seconds On / 10 Off
Wall Sit